How much time have you got? (to exercise)

You’re given the same 24 hours as everybody else to get stuff done. However, you’re struggling to find the time to stay in shape while your friends who seem to have less time than you are ripped.

How is that possible?

Among the many clients, I’ve come across, their number one reason on why they’re not in better shape is “I don’t have the time.” Rather than tell them that we all have the same 1440 minutes per day and they need prioritize their time better, I often say “I understand.”

But what I really want to do is run my head repeatedly into a brick wall.

It’s not the amount of time you have to exercise, it’s making better use of the time you do have. (tweet this) Whether you have 10 minutes or 60 minutes per day to exercise, use the following strategies to get in better shape and be the envy of all your friends.

1. Exercise at home

 By the time, you’ve driven to the gym, exercised, showered and driven home or to work, a fair chunk out of your day has vanished.   Not everyone has time for that, unless of course you wake up at the arse crack of dawn.

Instead, cut out the middle (gym) man and save time by exercising at home. With the purchase of a few inexpensive fitness tools like looped resistance bands, dumbbells and by making use of a few household items, most of your fitness needs can be met at home.

Set aside a dedicated workout space and time and then you’re ready to roll. Watch the following videos to gain some exercise inspiration.

 Paper plates

[youtube https://www.youtube.com/watch?v=ZFaqsI1C_HU&w=560&h=315]

 A couch

[youtube https://www.youtube.com/watch?v=Q-mAY9ilRdg&w=560&h=315]

The wall

[youtube https://www.youtube.com/watch?v=uzRS8fvKDVQ&w=560&h=315]

If you need help putting together an at-home routine, you can contact me here.

2. Use the great outdoors

Spring has sprung and summer is arriving so it’s  not too hot or too cold to step out into the great outdoors to exercise. This can be as simple as putting on a pair of shoes and taking a walk, run or going to your local playground to get your sweat on.

[youtube https://www.youtube.com/watch?v=rNDGxLyZdBo&w=560&h=315]

If the playground is not your style, try this for the next 12 days. Download a distance counter on your smart phone (if you don’t have a Fitbit or pedometer) and walk or run for 12 minutes for the next 12 days straight.

Here’s the catch. Each day try and beat the distance from the previous day. After 12 days of doing this, you’re sure to be a fitter, lighter and tighter.

3. Minimum effective dose (MED)

 If you’re burning the candles at both ends but still want results from your exercise, MED is perfect for you. MED is simply the smallest dose that will produce a desired outcome. In most cases, the outcome is probably fat loss or muscle gain.

The following routine will only take just over 30 minutes per week. You heard right. Just 30 minutes.  You’ve got 30 minutes in your week to exercise, right?

Instructions

Follow the training below, 4 times per week (Monday, Tuesday, Thursday, Friday) for 6 weeks. Please use nothing less than 100% effort.

Day 1

1A. Close grip pushups 10 reps (Can be done on an incline surface)

1B. Inverted rows 10 reps

1C. Kettle bell swings -20 reps or Bodyweight swings 20 reps

Rest 60 seconds and repeat for a total of 5 circuits

[youtube https://www.youtube.com/watch?v=RIDEaxg0N84&w=560&h=315]

Day 2

Walk for 2 minutes followed by a 15 second sprint interval followed 15 seconds of rest. Repeat this cycle for 5 work/rest intervals. Afterwards, cooldown for 2-3 minutes.

(This can be done on a treadmill, track, bike, rowing machine or elliptical.)

Day 3

1A. Push-ups – 10 reps

1B. Side planks- 15 seconds each side

1C. Bodyweight squats- 20 reps

Rest 60 seconds and repeat for a total of 5 circuits 

Day 4

Repeat day 2

4. Eight-minute stackable (gym) trainings

If you find it difficult to exercise at home and you don’t have a lot of time to spend at the gym, then try my eight minute stackable trainings. You’ll only need to spend 8-24 min exercising after your warm up.

However, be warned. It’s intense but your results will be worth it.

Instructions

Complete each training as a circuit, resting as little as possible between exercises. Rest 30- 60 seconds at the end of each circuit and do as many rounds as possible within the eight minutes.

Select a weight that allows you to complete all repetitions with good form. If you’re doing more than one stackable training, rest 120 seconds between rounds and choose no more than three.

Eight minute legs

1A. Goblet Side Lunge– 8 reps on each leg

1B. Goblet squats- 8 reps

1C. Single leg hip extensions – 8 reps on each leg

Note- Use either a dumbbell or a kettlebell.

[youtube https://www.youtube.com/watch?v=53U4kX5aaWU&w=560&h=315]

Eight minute arms

1A. Overhead triceps extensions– 8 reps

1B. Concentration curls – 8 reps on each arm

1C. Triceps pushdowns– 8 reps

Note- You’ll need access to a cable machine and dumbbells. Keep them both close.

[youtube https://www.youtube.com/watch?v=hS82Wlo67O0&w=560&h=315]

Eight-minute shoulders

1A. Band pull apart- 8 reps

1B. Band shoulder press- 8 reps on each arm

1C. Band In/Outs- 8 reps on each arm (four front raises/four lateral raises)

Eight-minute chest

1A. Dumbbell chest flies– 8 reps

1B. Single arm chest press– 8 reps on each arm

1C. Incline pushups– 8 reps

[youtube https://www.youtube.com/watch?v=TVM2S2KWX6Q&w=560&h=315]

Eight-minute back

1A. Dumbbell pullover– 8 reps

1B. Bent over reverse flies– 8 reps

1C. Single arm row– 8 reps on each arm

Eight-minute core

1A. Front plank with shoulder tap– 8 reps on each side

1B. Side plank with hip dip– 8 reps on each side

1C. Reverse crunches – 8 reps

[youtube https://www.youtube.com/watch?v=r1KUIT5DQyg&w=560&h=315]

 

Wrapping up

 You don’t need a lot of time to exercise but you do need it to be effective.  Because a little exercise can go a long way. Now I’ve busted the no time excuse, do you have any others?

Come at me.